210227

Verdant CrossFit, Verdant CrossFit North – CrossFit

WoD1: Metcon (Time)

20 SA R Push Press 50/35

20 SA R OH Lunge

10 Bar Muscle-Up

20 SA L Push Press 50/35

20 SA L OH Lunge

10 Bar Muscle-Up

WoD2: Metcon (Time)

Rest 5:00

20 SA R Push Press 50/35

20 SA R Front Rack Lunge

10 Bar Muscle-Up

20 SA L Push Press 50/35

20 SA L Front Rack Lunge

10 Bar Muscle-Up

Back Squat (10 10 10 )

50%

HOME: Warm-up (No Measure)

Tabata: 8 Rounds :20 work, :10 rest

Odd: Mouuntain Climbers

Even: Side to side hops over a line

HOME: Tempo Goblet Squat (4, 4, 4, 4)

5-2-X-2
5 seconds down, 2 second hold, explode up

HOME: Metcon (Time)

For Time

15 thrusters

Run 200 meters

20 thrusters

Run 400 meters

30 thrusters

Run 800 meters